Yes, I have been exercising

Tuesday, January 29, 2008

The moral puzzle that Pistorius presents


From Time magazine
(Bold font emphasis of this blogger.)

It was only a matter of time before the challenge of Oscar Pistorius would run headlong into our cherished notions of what's equal, what's fair and what's the difference between the two.

Democracy presumes that we're all created equal; competition proves we are not, or else every race would end in a tie. We talk about a level playing field because it's the least we can do in the face of nature's injustice. Some people are born strong or stretchy, or with a tungsten will. But Pistorius' advantage comes from what nature left out and technology replaced: his body ends at the knees, and from there to the ground it's a moral puzzle.

Born in South Africa without major bones in his legs and feet, he had his lower legs amputated before he was a year old. As he grew up, so did the science of prosthetics. Now 21, Pistorius runs on carbon-fiber blades known as Cheetahs. He won gold in the 200 m at the Athens Paralympics in 2004, breaking 22 sec.; but now his eye is on the Olympics in Beijing. It was up to the world body that governs track and field, the International Association of Athletics Federations (IAAF), to determine whether using Cheetahs is cheating.

A runner's stride is not perfectly efficient. Ankles waste energy—much more, it turns out, than Pistorius' J-shaped blades. He can run just as fast using less oxygen than his competitors (one describes the sound Pistorius makes as like being chased by a giant pair of scissors). On Jan. 14, following the findings of the researcher who evaluated him, the IAAF disqualified Pistorius from Olympic competition. He is expected to appeal, arguing that the science of advantage is not that simple. Tom Hanks is interested in his life story. No matter what happens next, Pistorius is changing the nature of the games we play.

Our intuition tells us there's a difference between innate advantages and acquired ones. A swimmer born with webbed hands might have an edge, but a swimmer who had skin grafts to turn feet into flippers would pose a problem. Elite sport is unkind to the human body; high school linemen bulk up to an extent that may help the team but wreck their knees. What about the tall girl who wants her doctor to prescribe human growth hormone because her coach said three more inches of height would guarantee her that volleyball scholarship: Unfair, or just unwise? Where exactly is the boundary between dedication and deformity?

Imagine if Pistorius' blades made him exactly as biomechanically efficient as a normal runner. What should be the baseline: Normal for the average man? Or for the average Olympian? Cyclist Lance Armstrong was born with a heart and lungs that can make a mountain feel flat; he also trained harder than anyone on the planet. Where's the unfair advantage? George Eyser's wooden leg didn't stop him from winning six Olympic gymnastics medals, including in the parallel bars. But that was 1904; legs have improved since then.

The questions are worth asking because in them lies not just the future of our sports but of ourselves. Why should nature be allowed to play favorites but not parents? Science will soon deliver unto us all sorts of novel ways of redesigning our offspring or re-engineering ourselves that test what we mean by human. The fight over doping in baseball will seem quaint one day when players can dope not with drugs but with genes. Already there is black-market interest in therapies developed to treat muscular dystrophy but which could potentially be used to build superstrong athletes.

But there is no honor in shortcuts. Today's dopers are like Rosie Ruiz's winning the marathon in 1980—because she took the subway. Are Pistorius' blades the equivalent of his attaching wheels to his running shoes? "We end up with these subtle, fascinating debates about what the meaning of competition is, and endless debate over where to draw the line," says Tom Murray, president of the Hastings Center, a bioethics think tank. "Don't underestimate how difficult it will be to evaluate all the technologies that are likely to filter into sport."

We honor heroes—in sports as in life—for grace and guts as well as natural gifts. When something comes easily, it's easy not to work at it, like the bright kid who coasts through class: talent taps persistence on the shoulder, says, You're not needed here. But put the two together, Tiger Woods' easy power and ferocious discipline—and he makes history. There's some sweet irony in the fact that before Pistorius came along, there was no need for the rules that now ban him. Only when the disabled runner challenged the able-bodied ones did officials institute a rule against springs and wheels and any artificial aids to running. That's a testimony to technology, but it is also a tribute to the sheer nerve and fierce will that got him to the starting line in the first place.

Monday, January 28, 2008

My self-love manifesto

I felt very passionate about this particular piece. It's been floating in my mind for quite some time now. Occasionally, I share emails with others on this subject. It's one of those topics that generates strong feelings.

I’m here to tell you that being thin won’t make your life magical. No rainbows will appear when the scale dips to 145 or 130 or 115 - ever! The perfect job doesn’t come knocking when you finally zip up those size 4 jeans. I believe that loving yourself instead of scrutinizing and berating yourself is the only way to improve your body image.

For the entire article, click here.

Some more news articles

Moderate Activity Protects the Mind

A Primer on Food Poisoning

4 Changes To Add 14 Years

the highs and lows of healthy living

Life is about moderation. Moderation must be calculated over long periods of time. We might workout 5 days in a week and feel like a super hero, and then the next week we eat out with clients 3 times and only make it to the gym twice. In a workout routine and a quest for healthy eating, as in life, there will be hiccups and triumphs. Once you can accept that, it's easier to remember the successes and try to repeat them.

My case in point is last week morphing into the weekend. I managed to run run three times. I had my yoga high. I actually ran on consecutive days, one of them outside. Those were proud moments. Then I had a weekend with beer and pizza and birthday cake. Good times, yes. Let there be no doubt about that. But Monday morning rolled around and now I am feeling a bit sloth-like. Am I gonna beat myself up? No. Am I gonna get back on track? Oh yes.

Today I'm avoiding food excess. Tonight, I'm going to a new workout class "yoga for abs." I don't know what to expect. I am hoping I can get a piece for my column out of it. Nonetheless, I'm still moving forward.

Keep on keepin' on.
-------------------------------------------

Friday (the 25th)---


Run: 3 miles (outside!)

Friday, January 25, 2008

Uneventful workout

Run: 4 miles
Balancing exercises: each leg for 15 reps
Abs: 200 +plank (ouch!)

It was an easy session at the gym. I didn't have much time but I wanted to squeeze in another run. After all, I only ran 2 times last week. My goal is to run 3 miles outside after work. I know full well that the cold won't kill me, but that doesn't stop me from whining about it!

Oh well, buck up!

TGIF*

Thursday, January 24, 2008

Yoga breakthrough



On Wednesday I went to the 630 class with my friend Rachel. We had a teacher that neither of us had had before. He is actually the owner of the studio. In the few interactions I have had with him, I ascertained that he had sort of a gruff, impatient demeanor. When he walked into the class, I didn't have the most optimistic thoughts. In fact, I think Rachel and I shared rolling eyes.

Surprise. Surprise. His personality as a teacher is wildly different. He was extremely hands on with the students as he prodded them into the rights postures. He had a sense of humor. I think he actually talked about coney dogs for ten minutes. He said "It's a yoga principle that you don't eat a coney dog and then come to practice Bikram."

What I think really enlightened my practice was the frequency of my classes lately. I realized that last night was my fifth class in less than three weeks (Again, THANKS MOM!!!!!). I am happy that Rachel is going and I have this 10 class package. Of course, when they are used up I will probably think I squandered them... but I'm heartily enjoying it right now.

I have always found Bikram to be well, eh, brutal. It is extremely intense. It's cardio, strength and flexibility all rolled up into one whopping strenuous 90 minutes. I accept all of that and I still love it. Well, last night it was somewhat easier. I found that I was going deeper into certain poses that previously baffled my body. I could hold postures longer. I was riding that mind body connection in a fluid, wonderful way. It was exhilarating.

Oh, to be sure, my hamstrings did cry out when I tried to jam my forehead to my shins. My shoulders about popped out as I tried to suction my palms together over my head and force them behind my ears. My back still inched towards the boundary of completely spasming in camel pose... but HELL, that's what yoga is about!!!! (Assuming that you are practicing wisely and with caution.) It is about going to the edge and peering over. It is about saying "No, I can go farther." It is about taking risks in your head and in space for what your body is capable of.

Wow, what a rush!

Tuesday, January 22, 2008

Another strong weekend after tetanus troubles subside

SUNDAY-

Yoga: a refreshing 90 minutes of Bikram!

MONDAY-

warm-up: 10 minutes walking

run: 3.5 miles (in 40:30)

abs: 175 + regular and side planks

upper-body weights--
bicep curls: 3 X 10 (10lbs)
tricep diagonal raises: 2 X 15 (8lbs)
chest/ fly: 2 X 10 (10lbs)
shoulder raises: 2 X 10 (10lbs)
back rows: 1 X 12 (40lbs)

lower-body weights--

squats/smith machine: 3 X 15 (25lbs.)
calf raises: 3 X 15 (35lbs)
leg press, both: 1 X 15 (105 lbs)
leg press, single: 2 X 8 (75lbs)
" , combo: 1 X 20 alternating legs

WHEW!!

Last week was a paltry week for exercising. How did I know that tetanus shot would leave me feeling so compromised? Oh well, you roll with the punches and do the best you can.
I finally made it to yoga on Sunday morning. My shoulder left me feeling a bit weak, but I was glad to finally make it to a class after 8 days. I felt very tight and inflexible but I still sweated my brains out!

On Monday, I was one of the fortunate few who had MLK day off. I took the opportunity to sleep in, take care of some long standing chores on my to-do list and get in a long and vigorous session at the gym.

Thursday, January 17, 2008

tetanus troubles

I had my annual physical with my doctor this past Tuesday. She determined that I needed a tetanus shot. I complied. Well only about 1 in 4 people get throbbing soreness and I was the 1! How annoying is that? I actually had to back out of yoga on Wednesday night bc my arm was so useless. I felt like Bob Dole! Ed had been telling me about this "power" yoga and I was excited about something new. Plus I thought I could get a column out of it for HAL, but looks like that's postponed for now.

I'm supposed to go to Bikram with Rachel tonight and her man. I hope I don't have to back out of this one either! I also woke up with a sore throat. I hope it goes away soon.

Wednesday, January 16, 2008

workout wednesday

Warm-up: 10 minutes on bike

Run: 3 miles in 35 minutes

Stretch: very minimal*

Abs: RW**

Upper body:
bicep curls (1 x 30 w/ 8lbs)***

Lower body:
one-leg balancing exercises (2 X 15)
backward lunges (1 X 12)
forward lunges (1 X 12)
walking lunges (2 X 10)
backward lunges on balancing foam (1 X 12)
forward " ( 1 X 12)
calf raises (2 X 15)
leg press, single legs (1 X 15 w/ 75lbs)

*I am supposed to go to yoga tonight. Yeah, it seems like a packed workout day, but I needed to do weights after wimping out on Monday and this might be my only opportunity for the rest of the week.

**I just received the newest issue of Runner's World. It's an extreme abs issue. There is an article about the abdominal regimen that runners who are aiming for the Olympic trials do 3X a week. I tried it today, albeit it a lighter version so as not to burst my stomach.

***I had a tetanus shot yesterday and my shoulder is very sore. I couldn't perform any exercises that involved me lifting my left arm higher than shoulder height.

Tuesday, January 15, 2008

A stomach ache

Last week I was crusing along with vigorous workouts. That ended on Monday when I got to the gym after my stomach had been bothering me all day. My workout was fairly wimpy. That's okay though. These things happen. This all just ties into my philosophy that you should get the good workouts in while you have the time and feel like it because inevitably a wrench will come along.

Warm-up:
10 minutes on bike

Run: 2 miles

Abs: 200

Lower-body weights
squats on smith machine (2 X 12 w/25lbs)
abbductor (2 x 12 w/ 60 lbs)
abductor (2 X 12 w/ 65 lbs)

Yep, that was it.

Monday, January 14, 2008

What a workout week!

FRIDAY-

Run: 4 miles (outside)
Abs: 150

SATURDAY-


Yoga:
Another 90 minutes of Bikram (with Rachel!)


This past week I worked out five times. I ran 3 days for a total of 9.5 miles. I did yoga twice within 48 hours (and I've never done that before). It was a booming start for the year. We'll see how this week goes. I would like to run a tad bit more, maybe throw in a 5 mile run towards the end of the week. However, as I stated in my post about making 2008 plans, I want to workout when I can and not drive myself crazy and forsake a social life. I have a couple of engagements this week and I'm not sure how to get everything taken care of. One day at a time is all I'm focusing on right now. Plus off days are beneficial as well.

Friday, January 11, 2008

Yoga-A-Go-Go

Yesterday I went to my second Bikram class of the year. My friend Rachel came with me. I was so excited to share this class with someone. I know I can be relentless when I talk about all of its amazing benefits, but it just is that powerful. Plus, I hoped if she liked it, then she'd be motivated to come back and it's always great to have some sort of workout buddy.

Well I think it kicked her butt, albeit in a good way. The temp is 105 degrees and it's 30% humidity, so it is definitely tough. You try to explain that to people ahead of time, but they really don't think it could possibly be that hot.

It is a tough workout. Your shins freakin' sweat. I mean have you ever really thought about your shins or your toes dripping with perspiration? Then you're bending down, stretching your hips to the ceiling while simultaneously pulling your head to the floor and it's a lot for your body to take in. You push your limits as you bend and roll and uncurl and reach to this side of the room and then that side of the room. It's brutal, but I love it.

I love that it's 90 minutes. I love the heat. I love the guided instruction from the teacher. I like that you can make it as hard or as easy as you want on any given day. If you need to rest, you can sit on your mat for a few minutes. If you really want to give it your all, you go deep in each pose until your muscles shake and spasm.

Well, enough of my editorial. Here's another link to the article I wrote about it for Her Active Life.

Tonight I plan to run 4 miles as my long run for the week. I'm feeling pretty good about it. Then I might take the weekend off. It's been a rigorous and vigorous week for working out. Don't want to go too overboard.

Wednesday, January 9, 2008

Taking advantage of free time

Warm-up: 13 minutes, stationary bike

Run: 3.5 miles in about 41 minutes
(Hey---getting to the gym 2 out of 3 days is grrrreat.)

Stretch: about 20 minutes

Abs: 150 sit-ups (many variations)

Upper body:
bicep curls (2 x 8 w/10lbs)
diagonal tricep raises (2 x 12 w/8lbs)
chest lifts (2x 8 w/10lbs on giant blue ball)
shoulder press (2x 8 w/10lbs on giant blue ball)
reverse fly (1 x 12 w/8lbs on giant blue ball)

Lower body:
squats on smith machine (3 x 12 w/ 25lbs)
adductor (1 x12 w/60 lbs?)
leg press, single legs (2 x 12 w/75lbs)
balancing exercises, each leg (1 X 12)

My philosophy when it comes to working out is pretty simple. There will be days when you don't feel like it and days when you don't have time; therefore, when you do have the time and you at least sort of feel like, get your ass moving. Granted, I don't always follow my own advice. It does make sense though. Some days you have no plans but you opt out of a workout to watch tv and "take the day off" but then when you are psyched for a workout, something inevitably comes up and you wish you would have taken advantage of the day where you had the free time. That's how last night was for me.

I knew I would be busy on Wednesday and even though the plan fell together sort of late in the evening on Tuesday, it just felt right to go with it. I felt pretty good. I had ate well all day. I was pumped to have that much time available for a longer workout. I didn't expect that would come along so soon after Sunday's vigorous workout. Plus, I had recently updated my work that booty playlist with some new jams. That's always a fun motivator. Nothing like hearing the same tired songs to think about how tired you feel. I'm gonna see about making an imix and posting it to my page just to let you know what works for me.

That's it for now. Carry on.

Monday, January 7, 2008

First "real" workout of 2008

Warm-up: 10 minutes, stationary bike

Run: 2 miles in about 25 minutes
(Hey--after the holidays it was just good to be moving at all.)

Stretch: about 20 minutes

Abs: 125 sit-ups (many variations)

Upper body:
bicep curls (2 x 12 w/8lbs)
tricep raises (2 x 12 w/8lbs)
chest lifts (2x 12 w/8lbs on giant blue ball)
shoulder press (2x 12 w/8lbs on giant blue ball)
reverse fly (1 x 12 w/8lbs on giant blue ball)

Lower body:
squats on smith machine (2 x 12 w/ 25lbs)
calf raises (2 x 15 w/35lbs)
abductor (1 x12 w/ 50 lbs?)
leg press, single legs (2 x 12 w/ 70lbs?)

Alright, so this wasn't a Herculean workout by any means, but holy crap I was at the gym for a good two hours! I'm glad it was Sunday morning and I had the free time. I figured I'd give myself an all-over workout to start the week off right. And I think this will be my last week of any runs for 2 miles. *Although* like I stated in my earlier post, if I run 2 miles bc it's better than doing nothing, then I will be happy with having done something. I just don't want to increase too crazy from running once a week to now running 3 times a week. Right now I just want to get back in the mindset of working out more often than I had been.

2008: Time to make some plans

Well as my three readers already know, I have not been writing anything about my own fitness in this blog lately. It seems to be just a forum where I can link to all my articles at Her Active Life. I'm glad for those of you who actually read the articles and news posts.

But now it's time to get serious again and at least think about my health and my goals, especially now that I have a little more free time. It seems most of that had been eaten up last year either with training for the half, recuperating in physical therapy, more training and then, finally, finishing out the year with a voracious appetite for some overtime hours at my job. Now is the time of year when people speak of resolutions and plans to get fit, eat healthy, ladi ladi blah.

On that note, I'm considering working towards a 10K in spring. That's 6.4 miles. As I figure it, I can run 3 miles pretty easily at this point. Therefore building up to 6+ seems doable. I'm going to aim for 3 days of running per week, just at a natural casual pace. I am also going to keep up with my Bikram yoga once a week (THANKS MOM!!!!!!!). I'll also stay on top of my strength training to keep my hips strong.

I have a tendency to overstretch my limits and that's how I end up hurt (hip flexor) or depressed when I can't do it all. Bearing that, I am not going to set unrealistic expectations for myself. I am not going to make lofty boasts about getting up at 5am everyday to get my runs in. I am not going to stay at the gym for 3 hours everyday (as much as I would like to at times). I'm going to take it easy BUT with a goal in sight to keep me motivated.

I will also post what I've been doing for my workouts. Not in a "look at me" sense, but rather as a log of where I've come from and what I have accomplished.

Best of luck to all who are working towards something healthier in their own lives, be that signing up for a race, adding more fruit to your diet or just getting in an extra walk during the week. All the positive measures add up to a healthier, happier you!

Wednesday, January 2, 2008

My second column

The irony does not go unnoticed: I have written an incredibly long article that became a two part piece and it's only about a type of 4 minute exercise.
Ah. It's always something new...

Tired of slogging out endless miles on the treadmill? Feeling less than motivated by your weekly step class? Fitness boredom can strike even the most enthusiastic athlete - and senior writer Alexandra Haller knows the feeling. After training for her first half-marathon, Alexandra is on the prowl for new adventures to rev up her active lifestyle. Join Alexandra as she offers a first-hand account of the newest, most unusual exercise experiences. Curious about a particular workout? Email us, and we’ll get Alexandra to give you the lowdown.

Alexandra’s Active Adventures: Rocking the ROM [Part I]

Alexandra’s Active Adventures: Rocking the ROM [Part II]

In part I of her adventures with the ROM workout machine, senior writer Alexandra Haller introduces readers to the claims of a four minute exercise session - and gives the ROM a try herself. Now, read more of her impressions, as she tries a ROM workout for the lower body.

more news articles

Isn't junk food---junk?

A super woman needs super foods

Holiday health and safety tips

Forget lead poisoning. Get 'em a puppy!

2007 Medical Advances

World exposure!

My short piece on metabolic syndrome was picked up by Reuters!
Awesome!!!
Here's the link if you are curious (and I hope you are).